Upper arm flab or fat is the result of excessive amounts of fatty tissue along with a decrease in muscle tone. A combination of cardiovascular and resistance training exercise will allow for the best results in toning the upper arms. The muscles of the upper arm include the biceps, deltoids and triceps. Toning is best accomplished with a high number of repetitions and a low amount of weight.
Biceps Exercise
The muscle in the front part of the upper arm is the bicep and is toned with flexion or curling exercise. The bicep curl begins with a straight arm, palm facing forward with your thumb to the outside. Slowly bend your elbow as far as you can. Straighten and repeat. A hammer curl is done in the same manner with the thumbs rotated so that they are facing forward, and your palm is facing inward. You may begin with as low as a 1 lb. weight and progress to 10 lbs. A can of soup may create enough resistance to begin with. Start with two to three sets of 10, with a goal of increasing to two sets of 25.
Deltoid Exercise
The deltoid is the muscle located on the outside of the upper arm. This muscle can be toned with lateral arm raises. Start with your arms to your sides, palms facing inward and raise your arms so that they are parallel to the floor. You may do this with both arms at the same time, or one at a time. You may also do laterals with your elbows bent to 90 degrees of flexion. Perform this exercise raising both arms at the same time. Forward flexion exercise is done by raising your extended arms straight to the front, The starting position is with your arms to your sides, palms facing behind you. You will raise each arm to parallel with the floor. This exercise is best done alternating between your right and left arm.
Triceps Exercise
Your tricep is the muscle on the back of your upper arm. This muscle extends or straightens the elbow. Tricep extensions can be done leaning forward and supporting yourself with one hand on the back of a chair. Raise the other arm behind you with the upper arm parallel to the floor and the elbow flexed. Slowly extend the elbow until straight behind you. You may also do overhead tricep extensions by raising your arm straight overhead and then flexing your elbow until your hand is resting near your shoulder. Extend the elbow until straight.
Cardiovascular Exercise
Increasing your caloric usage or decreasing your caloric intake is necessary for the elimination of fat. Cardiovascular exercise is an effective way increase the calories you burn. There is an added benefit of specific arm toning with certain exercises. Walking while pumping your arms and swimming, which creates upper arm resistance, are two examples of cardio exercise which also target the toning of the upper arms.
From Diet Plan, post How to lose upper arm flab
